Even the Best Cooks Need Some Inspiration

Photo Credit: Skyhorse Publishing

We all have our favorite meals. But, where do you turn when your go-to dishes suddenly lose their oomph?

I adore reading cookbooks. Yes, I read them.

They sit on my nightstand and get perused page-by-page to give me a little cooking inspiration. Sometimes I make the recipes and other times I use them as a starting point for my own creations.

I absolutely adore cookbooks with research and information about the ingredients and cooking methods.

This past fall, Skyhorse Publishing was busy putting out several new titles. I'm happy to give you a sneak peak of a few upcoming reviews I'm working on.

The Non-GMO Cookbook by Megan Westgate and Courtney Pineau
With the recent announcement by General Mills to stop using GMO ingredients in its original Cheerios cereal formula, everyone's interested in genetically modified organisms and how they affect our health. The Non-GMO Cookbook is put together by the directors of the Non-GMO Project, a movement to bring awareness about food labeling and nutrition. This cookbook explains the good, bad and ugly side of GMOs. Recipes in the book cater to several lifestyles including vegan, diary-free and gluten-free.

Gluten-Free Miniature Desserts by Abigail R. Gehring
OK, I've already talked about my weakness for sweets on Whole Foods Living too many times. So, when Gluten-Free Miniature Desserts crossed my desk, I was beyond excited. Finally, I can have my allergen-friendly sweets in healthier portions. This cookbook ventures into everything from tarts and cookies, to whoopie pies and bundt cakes. I'm drooling already.

Low Carb High Fat Baking by Mariann Andersson
So, so there's this "new" concept behind healthy eating called LCHF--or low carb high fat foods. It's supposed to reduce your cravings for sugar without denying you delicious baked goods. Coconut flour, a byproduct of coconut milk production, seems to be the cornerstone of this approach. I can't wait to learn more by reading Low Carb High Fat Baking.

The Paleo Effect by Meghan Little and Angel Ayala Torres
Are you going paleo? If so, The Paleo Effect serves as a primer for this grain-free, dairy-free "caveman-like" approach to eating. The whole idea is to eliminate processed foods from your diet (Yes!!) and focus on eating natural, whole foods (Woo!). This type of eating is supposed to benefit people with gastrointestinal issues, lactose intolerance, diabetes and autoimmune conditions.

Have you stumbled upon a great cookbook recently? Tell me all about it in the comments below. I'm always looking for more cooking inspiration!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Disclosure: The Skyhorse Publishing books mentioned in this blog post were provided free of charge from Skyhorse Publishing for review purposes. No monetary compensation was sought or awarded in exchange for the review. All thoughts expressed on Whole Foods Living are solely my own. ~Angela

Optimism: The Secret Ingredient to a Healthy Life

Photo Credit: SXC

Welcome to Whole Foods Living! You've obviously dropped by because you're interested in eating healthy, making lifestyle changes or learning how to say no to a second helping of dessert.

It can be difficult to change your diet without a dash of optimism.

Being optimistic truly is the secret ingredient to pushing forward in your quest for a healthier you. Being optimistic means you're hoping for a favorable outcome. Obviously staring at an uncommon vegetable or green smoothie with negative thoughts won't make it taste any better. Be positive. Be adventuresome. The only way you will expand your healthy food options is by trying new things.

Go into every new culinary adventure with an open mind. Since starting this blog I've discovered so many foods that have now become kitchen staples. Quinoa. Asparagus. Mushrooms. Squash. Brown rice. Potato flour. Lentils.

What new foods have you tried lately? Or, what would you like to try? Remember, be optimistic, not skeptic! You may just find your palate has changed over the years and you enjoy more produce and whole grains than you did as a child!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Tomorrow I'm highlighting a new food I just tried. It starts with the letter "P" to fit with the A to Z Blogging Challenge! 

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Why Write About Food?

Photo Credit: SXC.HU

Well, here we are at the end of the first week of the Blogging from A to Z Challenge. Since I'm meeting so many new readers (Hello!), I thought I'd use Day "F" to explain why in the world I write about food.

Well, obviously I have to eat to survive. You do too!

But, seriously, I write about food to keep myself accountable and on track with my healthy eating decisions. Dieting doesn't work. But, making lifestyle changes and good decisions each day do. Whether you're trying to lose weight, maintain weight loss or control a medical condition with diet--eating clean, whole foods is the way to go.

Whole Foods Living is my little corner of the web where I can share my experiences about trying new foods. I also like to give tips for making healthy foods a little more appealing or easy to work with. Really, I'm just a gal that loves to eat and feel good. So, I eat healthy. And, I like to write/talk/blab/chatter. So, here I am.

Thanks for stopping by!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Are you just finding this blog today? Well, you should check out what's been going on this week! I've been busy with the Blogging from A to Z Challenge. Here's quick links for my posts from earlier this week!

A: Learning to Love Asparagus
B: Is Butter Better than Margarine?
C: 4 Ways to Eat Cabbage and Like it!
D: Dip It! 3 Healthy Dips for Snacktime
E: Edamame: Tasty Bean, Funny Name

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One More Reason to Eat Vegetables

Photo Courtesy Krumdieck, Morguefile.

Think of that salad or side of brussels sprouts as an extra nudge towards a smoke-free life.

As a writer, I do lots of reading. This morning I came across an article on Futurity claiming that eating vegetables makes the taste for tobacco less appealing. This is fantastic news for smokers implementing a healthier lifestyle.

“We knew from our previous work that people who were abstinent from cigarettes for less than six months consumed more fruits and vegetables than those who still smoked," explained Gary A. Giovino, chair of the Department of Community Health and Health Behavior at the University at Buffalo in the Futurity article. "What we didn’t know was whether recent quitters increased their fruit and vegetable consumption or if smokers who ate more fruits and vegetables were more likely to quit.”

Here are a few key points from the article:

Smokers who ate more fruits and vegetables...

•  smoked fewer cigarettes per day and scored lower on a common test of nicotine dependence
•  were three times more likely to be tobacco-free after 14 months than those who didn't eat an increase in produce
•  feel more full from the increase in fiber consumption. Some smokers confuse hunger for the need for a cigarette.

*Futurity reports on scientific discoveries by researchers at universities in the United States, United Kingdom, Canada and Australia.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Follow me on Twitter @AngelaTague to see what I've been up to!

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Why Blog About Nutrition?

Of all the things to write about -- why choose nutrition? I have so many hobbies, from photography and scrapbooking, to pets and gardening, why does food get the spotlight?

Oatmeal and fruit. Photo courtesy Morguefile.com

I've always been into cooking and eating healthy, but early in the winter of 2010, I decided to try using food as medicine.

After taking prescription medications for rheumatoid arthritis for several months, I quit. My hair was thinning and falling out in clumps, I was nauseated daily, I was gaining weight quickly and I felt horrible. I started researching more about autoimmune diseases, and from books to web articles and television interviews, everyone spoke about changing their diets and feeling better.

As a "healthy" vegetarian, I thought I was eating correctly. Vegetables filled my dinner plate, I ate lots of legumes and nut butters for protein and snacked on fruits. But, I also had a freezer full of vegetarian soy burgers, boxed brownie mixes lined the cupboard shelves and my go-to snack was Dorito's covered in melted cheddar cheese.

I was filling up on sugar and sodium-laden processed foods that lacked much nutrition. So, one day I decided to start limiting those foods from my diet. If it comes in a can, box or instructions for cooking in the microwave, I probably don't eat it.

Whole Foods Living is my way of exploring, learning and educating people about nutrition. I'm not a doctor or a nutritionist. I'm just a 30-something gal trying to feel good without popping pills. Food is medicine. Since I've been eating healthier, my body actually punishes me when I eat junk food. Sugary candy makes me dizzy. Artificial dyes make me run to the restroom.

For me, food goes way beyond curbing hunger. Food makes me feel sick, or healthy.

So, why do you blog? What's your topic, and why are you passionate about it? For me, I blog to keep myself accountable. Plus, I learn lots of new tasty ways to eat healthy, thanks to comments from faithful readers like you! Thank you!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Healthy Eating: 4 Ways to Overhaul a Sandwich

I love making a quick sandwich for lunch. But, sometimes it's hard to stick to a whole foods diet with so many processed sandwich toppings available. So, ditch the bologna and processed cheese food slices. Here are four ways to make your next sandwich healthier.

Layer your sandwich with fresh veggies.
Photo courtesy of Wikimedia Commons.

1. Bread Overhaul
The base of any great sandwich is the bread. Whether you choose a roll, tortilla, bread slices or a flat bun, opt for bread made from whole grains instead of enriched-bleached flour.

"It's really important to make sure that when you are choosing a bread, you're getting a whole grain option. The word "wheat" or "multigrain" does not mean that the food items is whole grain," explains registered dietitian and certified health coach Sarah Nelson, RD, LD, from Hy-Vee Foods in Sioux City, Iowa. "To make sure you are getting a whole grain product, look at the ingredients lists for the word "whole." When you eat whole grains, you get more nutrition for your dollar because you get more vitamins, minerals and fiber."

Breads made from whole wheat, brown rice or quinoa contain more selenium, potassium and magnesium than refined flours, according to the Mayo Clinic. Choosing healthier breads also reduces your chances for heart disease, diabetes and obesity.

Or, go carb-free. The Academy of Nutrition and Dietetics suggests wrapping a cheese stick with lunch meat for a kid-friendly sandwich substitute.

2. PB&J Reinvented
Peanut butter and jelly sandwiches are a staple in many households. You don't have to give up this family favorite. Instead, swap out peanut butter made with refined sugar for a healthier nut butter. With so many options on the market -- from soy, cashew and almond -- you have choices. Just make sure to peek at the label first.

Choose a nut butter sweetened with honey, agave syrup or other natural sweeteners with a lower glycemic index than sugar, suggests Dr. Asquel Getaneh, an assistant clinical professor of medicine at Columbia University, New York, in a Q&A column on Everyday Health. Your blood sugar levels will thank you.

Making jelly or jam healthier is also easy.

"Boost the nutrition in a pb&j by adding flax seed or chia seed to the jam or jelly before spreading on the bread," Nelson suggested. "Chia seeds are nice because they don't have any flavor and mix extremely well with a berry jam."

Add fresh sliced avocado to a sandwich.
Photo courtesy of Wikimedia Commons.

3. Pile on Toppings
If your favorite part of making a sandwich is piling on the toppings, good for you. Next time, challenge yourself to create a rainbow. Add red tomato slices, orange cheese, yellow mustard, green romaine lettuce and purple slices of onion. Or pile on uncommon toppings suggests registered dieticians Jennifer Nelson and Katherine Zeratsky from the Mayo Clinic. Try cranberry sauce on a turkey sandwich or roasted red pepper hummus on a chicken wrap.

Avoid toppings that don't fit into the rainbow. This includes white mayonnaise, brown bacon or tan-colored fried onion rings.

"I replace mayo with a healthy spread like hummus or avocado for heart-healthy monounsaturated fats and fiber," said Nelson. "You won't even miss the mayo. Mayo has almost 200 calories per 2 tablespoon serving. Pesto and salad dressing are also high fat and calorie sandwich spread options racking in over 125 calories per 2 tablespoon serving."

She also recommends using low-calorie mustard or salsa to add a burst of flavor to a sandwich.

4. Choose Lean Proteins
Are you tired of ham and cheese, or bologna sandwiches? Next time you create a sandwich, try using lean and uncommon protein sources. Sliced lentil loaf adds fiber and almost no fat to your lunch. An egg and cheese omelet on whole wheat adds protein without the high-levels of saturated fat found in some lunch meats. When in doubt, skip red meats and choose turkey, chicken, nut butters or legume spreads, such as hummus.

"Make sure to avoid processed deli meats as much as possible (pepperoni, bologna, salami, bacon) because they contain more fat, calories, sodium and nitrates. Go for oven-roasted chicken or turkey deli meats instead of smoked (less sodium and nitrates)," Nelson advises.

So, tell me faithful readers: How do you make your favorite sandwich? My personal indulgence is provolone cheese topped with fresh sliced avocado, tomatoes, alfalfa sprouts, red onion, romaine lettuce and a dab of mayonnaise (Hey, I'm not perfect!) on brown rice bread!

Share your favorite sandwich concoctions in the comments below!

Until Next Time,
Choose Healthy!

Angela

Tiger Woods Endorses Fuse Science Sports Nutrition Supplements

It's not uncommon for pro athletes to endorse products. Nobody bat an eye when David Beckham promoted Adidas sneakers, or when Maria Sharapova showed off her photography skills behind the Canon Powershot Digital Camera Series.

Tiger Woods
Photo by Molly A. Burgess,
Wikimedia Commons

Last week Tiger Woods announced he will endorse Fuse Science sports nutrition products. The nutritional supplements aid in vitamin and electrolyte levels and absorption. The oral drops absorb directly into the bloodstream, bypassing the digestion process.

Tiger Woods says the products will "enhance every athlete's ability to perform at their natural best" and increase energy levels.

But, isn't that the role of a healthy diet?

Athletes who consume fresh fruits, vitamin-packed vegetables and lean proteins have more energy and endurance on the field than their fast-food eating counterparts.

For example, adding protein to your breakfast staves off the mid-morning munchies and helps muscles build and repair themselves after a sunrise run or pre-practice yoga session.

Will Tiger Woods' endorsement of nutritional supplements lead athletes to believe supplements are healthier than absorbing vitamins naturally from fresh foods?

Whether you're an on-the-go high school athlete or squeeze workouts into a busy work schedule, time-saving nutritional options are appealing and an excellent boost to a healthy diet. But, supplements don't cure a growling stomach or satiate a post-workout appetite.

Until Next Time,
Choose Healthy!
Angela

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What are Lentils?

Dried Red Lentils
Photo by Jules,
Wikimedia Commons

As a vegetarian, I'm often asked, "So, what do you actually eat?"

Usually my response includes a list of what I've eaten recently such as chickpeas, lentils and whole grain pasta. Lentils almost always make the list because I absolutely love them. Not surprisingly, I am usually faced with a blank stare.

When a friend recently told me her only experience with lentils was watching her friend's pet ferret use them as bedding in a playpen, I knew it was time to write a post about my favorite protein-packed food.

Lentil Nutritional Information
I usually start my response with something like, "Well, they look like a tiny flat bean. But, they're a legume." Lentils come in several colorful varieties including brown, green and red.

This whole food provides a great source of protein, B vitamins, magnesium, iron and folate. Lentils can help lower cholesterol and regulate blood-sugar levels. Plus lentils are nearly fat-free and low in calories. One cup of cooked lentils contains just 229 calories, according to the World's Healthiest Foods.



Boil green lentils to soften.
Photo by Alvimann,
Morguefile.com

Cooking with Lentils
I use lentils in everything. They thicken soups and stews, mash into a fabulous meatloaf or burger-like structure and toss well in a salad. I've even found a brownie recipe using lentils that I'm dying to try.

Next time you want to try a meatless meal, use cooked lentils in lieu of ground beef. The tiny little legumes tend to take on the flavor of other foods in the dish, making them a filling way to bulk up any recipe.

Until Next Time,
Choose Healthy!
Angela

Please Pass the Stevia

Welcome 2011. After the sugar-rush over indulgence of the holidays, I decided it was time to remind myself about natural sweeteners. Refined white sugar, you are the devil. Please pass the stevia.

What is Stevia?

Stevia powder is derived from Stevia Rebaudiana Bertoni, a plant native to Central and South America. The calorie-free sweetener surpasses the sweetness of refined white sugar by 200 to 300 times, according to the American Dietetic Association.

Using Stevia

I've mixed stevia into hot herbal tea, sprinkled it over cereal and sweetened fresh, raw strawberries with the powder. Since the sweetener packs a powerful punch, I use much less than when I use refined white sugar. One little packet of stevia can sweeten at least three cups of tea. If you're diabetic or looking to shed a few pounds, give stevia a try.

Resources and Suggested Further Reading:

American Dietetic Association: Stevia

United States Department of Agriculture:

Nutritive and Non Nutritive Sweetener Resources

Green Plant: Green Sweeteners Compared:

Stevia, Brown Rice Syrup, Agave Nectar

The World's Healthiest Foods:

Is one type of sweetener better than the other for my body and the way my body processes them?

Until next time,

Choose Healthy!

Angela

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What is quinoa?

If you like rice, you will probably enjoy the small, round grains of quinoa (pronounced "keen-wah").

The grain from South America is considered a base for many meals, much like potatoes or rice. And, quinoa packs a huge nutritional punch. This whole food is high in protein, fiber, minerals and vitamins.

Here is a quick comparison from the Quinoa Corporation:

Quinoa: 16.2% protein

Wheat: 14% protein

Millet: 9.9% protein

Rice: 7.5% rice

A few weeks ago I made a cold salad of chilled quinoa blended with avocado, a splash of lemon juice and a little olive oil in the food processor. Then I topped it with sliced garden tomatoes--and it was delicious, and filling.

If you want to learn more about quinoa, check out:

Quinoa Corporation: About Quinoa

Savvy Vegetarian: How to Cook Quinoa, Easy Quinoa Recipes

The World's Healthiest Foods: Quinoa

Until next time,

Choose Healthy!

Angela